Hai there, Can you please suggest some exercises, does and don't for someone suffering from Fibromyalgia ? I am taking meds but I don't know what exercises to focus on. I just do a little stretching now. Used to be a gym goer before all of this. My doctor said not to do weights. And it is hard to do pushups since i have pain in the back of the neck and trapezoids and knees and elbows. Thanks you very much
I am Cricketer when I running I have pain in vmo muscles then in mri report I have knee patellofemoral injurie I do your video exercises but not good heal my knee . I meet 3 physiotherapist but result is not good so now what I can do ?
Can you or someone please clarify what pain level we should expect during these exercises? A friend of mine was told that he should never feel knee pain during the exercises, but my intuition is that it should be more like a 3/10 in order for there to be an adaptive response to the loading. If I was going for zero pain in my PFJ right now I pretty much couldn't load the joint at all (and I have been injured for about 5 weeks). I'm also assuming the acceptable pain threshold is lower than for tendon rehab? Which would make this hard because its difficult to know whether some of the PFJ pain relates to tendinopathy
I can't sit down or lie down anymore. The pain in my right leg is almost unbearable when getting up. Only when constantly moving the leg it is bearable. Seems it is a pinched nerve and not a worn-down joint cartilage. Seems the only thing that works is like in the Forrest Gump movie - walking without stopping.
Hey, how is it going, I totally agree with your video but only if your patellofemoral pain classifies as type 1 (Overuse), after having it myself I understood it is not just all size-fit, it can also be caused by other things such as poor stability and mobility specifically ankle and hip, also not my case but others can have weak quads and hips and that can cause pfps. I agree that you should not focus on VMO neither IT band streches but you should classify your injury in categories: Type 1 (Already spoke about it), Type 2 (Muscle performance deficits, what I already said about weak hip and quad muscles), Type 3 (Movement coordination deficits, What i said about stability, specifically when doing single leg squats, also core exersices work well here), Type 4 (Mobility problems such as poor ankle and hip flexibility) , I myself had the combination of 2 things, overuse and poor ankle mobility, i guess that came from ankle stiffness since I am a sprinter, what I did was just to rest and improve my ankle dorsiflexion, now im completely pain free I can do single leg squats with barbell great. I also believe patellar maltracking does not play a significant role in here and that your approach is best for recovering while maintaining strength in the quads beacuse rest alone leds to strength loss, just need to make sure your knee never hurts when doing the exercises. Thanks for your vid, greetings from Colombia.
Just a phenomenal video. Absolutely love the exercise progressions and the simplistic nature of the rehab plan. Explanations and graphics are top notch
I have chondromalacia patella grade 1. I am really skinny and want to go to the gym to build some muscle. But I'm lost as to whether I can go or not with this issue persisting.
@@BaekSooyoung pls undergo arthoscopy immediately, it's your initial stage and they will do lateral release then it will be a road to recovery... pls dont bend knee ever from now more than 90 deg,
My "doc" told me the same thing. I asked him what exercises I can do right after he told me I have scoliosis, chondromalacia and tentonitis. He told me to "look it up". Not going back there again fs
Great video!! Poorly misunderstood conditions by 95% of media and therapist🤦🏻. This is a perfect video… PFJ is weak so we load the joint to adapt. Nice!
Thank you for staying on top of your research and providing us with information in an easily comprehensible way. I always feel more resilient after watching your videos. Looking forward to more content!
Been dealing with this for the last 25+ years. Always been fit, was in the military, ran and did various types of strength training/cross fit. Been a runner since I was 12, now 44. Been to PT so many times I can’t count, steroid injections, PRP injections, taping/braces, now doing hyalurronic acid gel injections. X-rays/MRIs show chrondomalacia, osteoarthritis, bone spurring, grade 3 wearing of the cartilage on the hoffa pad and femur, all this in both knees. At this point it’s effecting my QOL.
My doctor used to run marathons until he needed bilateral hip replacements. He is now pain free and gets the same type of high volume exercise riding a bicycle. This puts virtually no stress on his hips. I started running in my mid 60s (I am almost 70 now), and find it relaxing (although I will admit that the last 5 miles of a marathon are painful). When I was 12, I mostly read books, although I liked to backpack whenever that was a possibility. Maybe that is why my knees are still good. But if they start to go, I will do something else. I suggest you consider biking or swimming. You can even run in a pool if you need your run fix. But, rehab and invasive therapy are not the answer for a lot of people.
@@slobodanradanovic4757 Not really. The PRP seemed to have a side effect in the thigh just above the knee, made it swell for several months and could not have my knees bent for more than 15-20 seconds without discomfort and basically had to keep my legs more straight/less bent. Still have some of that lingering. The viscosupplimentation that I did this fall didn’t do much in either, other than help reduce some of swelling in my left knee, took it from severe to mild.
I went to my physio and they told me the most basic exercises which didn't work for me, I'm genuinely so relieved i came across this video and I'm so thankful. literally crying
Awesome content. Those informations about dosing physical stress should be taught on every PT school cause i think it’s essential for every rehab programme. Sometimes we forget about that
I've been concentrating on vmo and wasnt seeing much result. A big difference has been in the forward leg drop down for me. My grinding has gone down 50%
This video doesn't actually address Chondromalacia Patella. If you have a definite diagnosis of Chondromalacia Patellae via an MRI then you have actual cartilage wear and you need to manage that to minimise/ avoid further wear and potential arthritis. Like all the other videos I've found so far this video doesn't answer the question on what leg exercises I can safely do to work out my legs and grow strength and muscles while avoiding further cartilage wear. (There are tons of videos on exercising with knee pain but that's not the same thing).
@@bryantmickel6873 I watched it closely. He says around 2.00 that if you have patellofemoral pain then you probably don't have chondromalacia patella (CP). He then does not discuss CP again in the video. However, I do have diagnosed CP, based on an MRI and consultation with two orthopaedic surgeons. This video does not address what you should do if you have actual diagnosed CP rather than just pain.
@@cihandemir7234 There is a book available on Amazon called Saving my Knees by Richard Bedard which is somewhat interesting. Its about someone who had a lot of pain. Otherwise I have not found a solution. I don't have much pain myself so I have continued to exercise but at a lower level.
I have PPS but mine does not fit your descriptions. It never hurts squatting, squatting makes it feel better. It does not hurting from jumping. Never hurts kneeling but sometimes getting up from the floor. It hurts going down starts or down hill hiking at above a certain angle and it hurts if trying to walk in a slightly squatted stance and that's about it. Maybe trying to go sideways up stairs but who does that? It does not make noises most of the time but maybe I just dont notice any. My NECK makes noises. It hurts less running down hill than walking down hill. x-ray shows no damage, wear or misalignment. Manipulation shows no looseness of the joint. And yet I had to completely stop all hiking even short distances for 3 months . Now after after returning to normal activities for 3 more months it's about 90% cured but I do still get a shock of pain on occasion while hiking . . . It seems the same treatment that worked for Plantar Fasciitis is working for PPS which is to not do anything that makes it hurt and return to exercise after it quits hurting and work into it gradually doing less than you think you can tolerate at first. In my case the activity that seemed to help the most (after 3 months rest) was walking backwards up a 1/10 mile steep hill. I can only do that sissy squat by holding on to something so I thing I will keep trying that one. (I'm 68 years old and an avid hiker/backpacker) I'm now up to hiking 20 miles with hills 2-3 times a week training for next years long distance backpacking season. After going through the exercised the one that still hurts somewhat is the lateral step down but I havent moved around much yet today so I'll try that later in the day. I did 20 miles yesterday and burned 5200 calories according to Polar and Strava (seems a bit high) so I'm a little stiff. *** This video is VERY encouraging, I'll be doing all these exercises (I'm already doing a few of them) It's great that you show clear images of each exercise with labels so I can simply do a screen capture and print them and hang it on a wall. You are the only one Ive seen that did this.
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Patellofemoral Pain Crepitus Chondromalacia Patellae Patellar Maltracking Would these categories of pain also include Patellar Tendonitis or is that a completely different condition not covered by the analysis and advice offered in this video?
Two days of this and my Knee Pain feels so much better. The exercises my doctor gave me were great as a starting point but most PFPS (Runners Knee) exercises are similar with no progression. After watching this i realized im already at Level 3 for most exercises and it is making me much stronger! IF YOU HAVE KNEE PAIN SPECIFICALLY RUNNERS KNEE WATCH THIS VIDEO FROM START TO END!
Great video - if you knee hurts while doing the exercises or after doing them; a few hours later what do should you do. I did get gel and cortisone shot. Not much luck
You are asking people to do an exercise that is too painful to do. Hey doc it hurts to do squats. Doc: do squats. There is no logic in this. Especially when you can no longer walk up/down stairs without intense pain.
Great video. Personally quad strengthening through straight leg raises and leg extensions helped me tremendously. I'm going to try to work in some of the exercises mentioned in the video
Thank u for the mention of your preferred excercises. Did u find water helped at all (swimming or walking)? Just curious bc rn it hurts me but I was told it would be helpful...
this is a great viedo. a super cool informative and based on research. please if possible some more content on that topic. we all apreciate it. thank you very much! cheers
Guys the bone below my knee (maybe shin?) Pops out, out of my knee when I apply too my pressure on my knee. I dont think there is a problem with my knee since I had MRI and no rupture or anything there. Doctors can't find anything, is there anyone who has the same problem?
Are these exercises acceptable for someone (mid 40s, female, 120# and 62.75") with hEDS? I am in the thick of intense leg pain again and hadn't been aware that VMO-specific exercises weren't research supported anymore (the ones I remember from PT 20 years ago are what I've been doing every time this issue resurges and you specifically recommend against those). I'd like to try the exercise plan recommended in this video but am not sure if it's suitable for people with hEDS and have some hesitation as a result. Thank you, in advance, for your feedback, and a massive thank you for making research supported/cited videos! New to your channel but a fan already.
Thanks for these videos, has really helped. I've had theories of what seems to make my knee hurt more but didn't have any solid info. I'm still not sure exactly what my knee issue is, if its a tendon issue or this (or something else). I've watched your videos for both. Luckily the treatment seems to be fairly similar. Most of my pain while doing movements is at a specific amount of bend. But once my knee hurts the whole area is sore regardless of knee bend. Hopefully it improves over time as I work it. I'm trying to hit the point of being able to haev a real leg day. I can Bulgarian split squat and deadlift but I cant do real squats with weight.
It could be that your hip flexors are tight and rectus femoris which pulls on the tension pulling the patella higher than it needs to be. Or it can be weak muscles which you other muscles comprise for.
@E3 Rehab, absolute legends! I watched and commented your last video which was so helpful and guided me to think that my issue may be patellar maltracking/chondromalacia patella, so a huge huge thank you for putting this video out!
hi ! I have problem which prevent me to work my legs well (in particular the quadriceps). In fact, when I make some moves like all types of squats, my tendon under my knee lost. It doesn't't hurt me, but that's really disturbing to know my tendon go to shit. Because of that, I can't do my exercices well and in their full range. If someone can help me !
This is such an amazing video thanks. I was just wondering when the knee pain goes away do I keep doing the exercise? And will the pain come back if I stop?
Great Work! Did you come across any studies showing that individuals with PFP had decreased pain after strengthening their overall quad and hip muscles? I'm wondering if exercises would exacerbate the pain in those with PFP from daily activities (not working out).
My doctor without doing any MRI (only xray) prescribed Methylprednisone 4mg dospak 21s. What would you do? It has been 22 days with pain. Now I’m using topical diclofenac 2 times per day but I don’t even know for how long I can apply it.
My pain is from walking. Going up the stairs not so much. Right below the patellar it hurts as I continue to walk. Also have pain on the top of the calf muscle. 8 doctors say it's nothing, 2 even said it's in my head. Have bought soles for flat feet, taped the knee, usted a brace and had something injected in the knee. Almost 3 years of living with pain just for walking at 48 years of age. I am not an athlete and didn't have an accident. Hope somebody can help with a solution since I've given up. May God bless you.
How u going doing? Im 19 years old, my pain started after 1 year of lockdown. Now, i cant even run, i have pain for all day. Doctors says its nothing. I ve already done 4 months of PT, but the pain still the same. Im almost giving up.
Hello, Iam 16, aspiring to become a powerlifter, I started gym like 7 months ago, Iam squatting already 130kg+ weight, right now my knee clicks and like there is sounds when I walk upstairs ,right now I wear a knee brace which gives me some comfort . I usually do heavy weight squats, and then r.d.l then proceed to finish off with leg extension and leg curl. How long would you recon it would take me to recover and get back to heavy weight squats if follow this rehab programme.
Best videos I’ve seen for knee and shoulder pain, clear, full programs. Don’t get the feeling you are doing this only to hide stuff from us to sell a program. Thanks for your time! How long would you recommend each stage before progressing.
Thanks , very well done. Totally agree that there is not one exercise that fits all, everyone has a different starting point and reps required. Thxs for helping me find mine.
Im getting cracking sound and friction on my left leg knee cap while doing any activity. Note- i have NO pain. Tell me what should I do? I stoped leg exercise etc in my gym 🥲. My doctor told me it's a (chondromalacia pattale) My age is just 23yr, and in an athlete. I have already strong thick calves etc.
Thank you, the best video I have seen, I like the scientific backup. I would love to how long should take to see improvement? Also, I would like to know more about what you mentioned at the end about the impact of stress and sleep on the knee. Thank you. Marcelo UK
Im a guy with chondromalacia. I’ve done physical therapy and it hasn’t helped. Its preventing me from playing basketball at my full ability. Pain only with jumping
You’re lucky. I can’t walk up/down my house steps without intense pain - I scream out due to the pain. Doctors just shrug their shoulders. I laugh when people ask me to do squats to fix my problem. If I could do squats I wouldn’t need medical help. Simply go to a personal trainer. PT doesn’t push you enough.
things that press the knee cap like tight clothing is bad. certain stretches can contribute to pain too. makes bike riding impossible for me, so i had to stop doing certain stretches and make sure my clothes give my knees room. besides those things nothing else matters for my knee pain meaning like 95 percent of my pain is from those two things give or take
The front of right knee I’m guessing my petallor tendon going across my knee and feeling like a chord being strung. Only does it sometimes, and only in static shin box mobility drills. Started getting better after doing Ben Patrick’s exercises thankfully.
Can you make a video about Osgood schlatter? It is a very common disease when you play sports and i have one too. It takes a while to heal however it can come back after you have recovered. If you made a video about that i would be very thankful.
Great video, thanks. How throughly have you been diggin into the issue to find that this is representative for reality? I mean, today it is allmost possible to find studies finding evidence in x, if we just look enough around, which is used speculative by certain individucals and espc. by and in some industries. I have degnerated carttilage behind knee and or on femur, but pain is not the problem, - how to be stopping or improving on the issue is. How to recover is in focus. If the noise and pain comes from degnearated cartilage, that must or will become an issue in time, will it not? What does science say reg. how intense training etc. influence on a partial broken down cartilage that makes noise and gives pain? Can we train as intense as we want and expect no problems or worsening of problems even into old age? If so, that will really be great. Your videos rock, really, giveing hopes in spades!! Thanks!!!
@@E3Rehab Thanks for the help, but I am really interessted in how accurate your observations are, so again my question is: How assured are you and how assured can we be, that your approach actually is correct and not an angle you picked of choice? It will be great if you can provie us with links to the studies you refer to, not that studies are needed if arguments are great, but you seem to focus on studies, so links to these will be great thanks. You can just provide them in a comment under the video or under the info. reg. the video in the the description of the video. I hope you will do this as it is really convincingly the way you provide your suggestions, but without knowing or analysing the studies, it is hard to be convinced without seeing the studies ourselves. THanks again for great video. Makes a lot of hope, thanks. But if we still have to be carefull in use of damaged joints, it is nessesary to know this in order not to create problems down the road.
Has it healed for you? I've rested it for 6 weeks while trying to do VMO and IT band exercises and it still swells, tightens and hurts when I run for any extended period of time. I'm very frustrated, don't know what to do. I've never had anything like this. After 6 weeks, I tried to run and now it feels just as bad as it did at the start.
@@alabmourdinson2131 Not really. I'm doing my own rehab and began utilizing a slant board to strengthen the area around the knee. Around 4 months I began my training. However after 3 days the same region became tender and tight again. I decided to put running/5k training on hold and emphasized other training methods. I play tennis in summer and want to make sure I stay healthy. I ran a few miles the other day and it wasn't bad so hopefully I can ease into 5k training in fall. Sorry I couldn't give you better news. Hope you can get better. The slant board exercises do seem to be helping. I recommend it! Best wishes.
@@renardfox328 thanks for the info! At least it sounds like you’re making some progress. I’m starting a formal PT program in about two weeks so I’m hoping I can sort this out.
Hi. Amazing video and BIG thank you for making it! I just have one question about the crepitus. I´ve been diagnosed with jumpers knee about two months ago. After some time the knee started to hurt not only under the patella but also around it. Some movement and strenghtening helped, but it still is not enough for me to start training with higher intensity. This whole time my knee is making cracking noises with each and every squat like exercise and walking down the stairs, but it doesn´t happen during hamstring strenghtening exersises even with bend knee. The doctor said that it´s not something to worry about, but I still have some concerns about it. Have you ever experienced or heard about it and if so, do you know any resources I could look for figuring it out and treating it? My joints crack all the time, but after warmup all of them go away, except the knee.
I was diagnosed with chondromalacia and hoffas pad impingement 3 months ago...I've been doing all the stretching and hydrotherapy and still can't out my body weight on my right knee let alone the squats everyone suggests without incredible pain and swelling. Especially with the impingement...I'm not sure anyone, including PT's really know how to treat these issues...it's so disheartening
Don't get disheartened friend, it took me more than 6 months of rigorous exercise to be able to get over my chondromalacia included 1 month of physio, start slow and keep at it and you will be fine too.
@@mmueller1473 i didn't have hoffa's but still i was in pain for months, as for the exercises i did mostly cycling(the one that has your legs away from your body) until i could put some weight into the joint and after that i included step ups(without weights at first), split squats and later sitting squats with barbell, now i can even play volleyball without much issues so i wish you a speedy recovery too!
thank you for the video. but what if someone is not an athlete and have these type of pain in his or her knee???? I mean he doesn’t want to squat or other exercises; he just want to be pain free forever. what shoul he do?
Can I do these if I have RA and need two total knee surgeries? I'm 50 and the surgeon said they don't usually do surgery on people my age because the replacement only lasts 10 years. I want to avoid surgery at all cost!
Brilliantly explained, thanks for sharing. Personally I've found sugar intake can affect my right knee, don't know why, but when I lay off the sugar it miraculously improves greatly. Though, I would also say that it's maybe a different condition to what you're addressing here, or may not. What I've found is certain food intake can cause, maybe, inflammation, and drinking lots of water can help flush the inflamers away from the joint, which will no longer be painful and function really well.
Since you mentioned noticing the sugar intake causing the problem, it could be a fructose intolerance contributing to the inflammation. It took me a while to discover my seemingly randomly timed joint pain, without performing any particular exercises that would have caused the pain, usually in a particular knee, was caused by my high fructose intolerance.
Been diagnosed with chondromalacia patella femoral…stage 4. (MRI). I have been exercising slowly and gently….virtually no pain. Should I keep pushing the envelope with more stress…or am I going to set things back? (BTW…71 year old male fitness nut…145 lbs)
Hello, i was thinking about getting your Knee-programm (Knee Resilience) from your Website. Is your Knee-programm good for people dealing with chondromalacia patella? Thx for answering!!!
In the first part of the video, author refers to studies/researches while talking about Crepitus, Chondromalacia Patellae, Patellar Maltracking (VMO, IT Band, & Taping). Next, while talking about stress and exercises - no studies or papers or researches. "There is no good or bad stress for muscle/bones/etc" - why? are there any numbers/experiments/studies? The author recommends to do exercises, but why? Are there any studies compared to other studies/no treatment? How good is this approach? What is success rate? I am not saying I disagree with the recommendations ( I could not find anything better). This comment is just a feedback to demonstrate strange lack (unless I miss something) of evidence in the second part of the video. Thanks for the content!
Suffering with Chondromalacia for 25 years.. I swim , walk and ride a bike these days to keep fit..have never been able to get back to running with an acceptable level of pain. Miss the running but hurts too much Might try this rehab protocol
@Logan G I too am suffering from Chondromalecia. Do you mind sharing how long you are able to walk and how you manage to avoid flare ups or if they do how long they last.
@@RyogaEchizen Did not say I have tried these exercises. I was just asking the @logang2794 how he managed the condition for 25 yrs. In my view, these exercises look too challenging for someone with Chondromalecia.
thank you so much for this. so basically we'd want to strengthen are quads, hamstrings and glutes right. if we have access to the gym, can we go for leg extensions, hamstring culrs, leg press and glute bridges/ romanian dead lifts? will it suffice?
Hello, I'm uncertain if you'l come across this comment, but I have a question I'd appreciate if you could address Firstly, thank you for providing such a detailed video and sharing your valuable knowledge. I've been experiencing pain in the back of my right knee for the past three weeks. The team physio advised a 7-day course of anti-inflammatory pills, which somewhat alleviated the back knee pain after 10 days. However, I started feeling discomfort in the knee next to the ligament. The physio mentioned that my patella had slightly shifted but assured me it's not a serious issue, and I should recover in about a month. I just came across your video and wanted to ask if I should proceed with the exercises you recommend. My knee doesn't click, but there's persistent pain on the inner side when I bend it, walk, or climb stairs. What exercises would you suggest to help me return to sports and overcome this pain?
My squat ROM is basically zero without aggravating or causing pain. Would wall sits be ok to strengthen the quad? I just can’t move past a certain point of flexion without setting me back a few days with squats and lunges
I have been diagnosed grade 2 chondromalacia patella mrı shows it is worse in my right knee. I have been struggling for 5 months getting pt but since the beginning pain is worse in my left knee. Even the physio therapists when they examine my knee they confirm it is worse for right but ı feel worse in my left knee. ı can say 7 or 8 for my left 4 or 5 for my right. Why is this? Can you explain please
The video says chondromalacia syndrome isn't used from 2016 but it definitely is currently. If it's not used then how do you know your grade level, how much cartilage is damaged vs general patellofemoral pain? Also...is this condition worsened by any other health conditions?
Great film.. I’ve had patella femoral pain ( when trying to run).. for 8 months.. hurts while running.. the advice I’m getting is long distance running won’t be possible going forward ( I’m 60 ).. I’ve run 24 ultramarathons in the last 5 years.. do you think it’s possible I might do more going forward
This is gold. Simple and lucid explanation. Thank you so much. I have been lost trying to fix my knee. I was advised to not walk much even. And I am a runner. Thank you.
![Get Rid of Knee Pain Fast [4 PROVEN STRATEGIES]](/img/1.gif)
Thank you so much for watching! Check out the blog for references: e3rehab.com/blog/pfp/
Hai there, Can you please suggest some exercises, does and don't for someone suffering from Fibromyalgia ?
I am taking meds but I don't know what exercises to focus on.
I just do a little stretching now. Used to be a gym goer before all of this. My doctor said not to do weights.
And it is hard to do pushups since i have pain in the back of the neck and trapezoids and knees and elbows.
Thanks you very much
I am Cricketer when I running I have pain in vmo muscles then in mri report I have knee patellofemoral injurie I do your video exercises but not good heal my knee . I meet 3 physiotherapist but result is not good so now what I can do ?
A very well- thought out and technically sound breakdown - even for laymen. Good job on the video.
Can you or someone please clarify what pain level we should expect during these exercises?
A friend of mine was told that he should never feel knee pain during the exercises, but my intuition is that it should be more like a 3/10 in order for there to be an adaptive response to the loading. If I was going for zero pain in my PFJ right now I pretty much couldn't load the joint at all (and I have been injured for about 5 weeks).
I'm also assuming the acceptable pain threshold is lower than for tendon rehab? Which would make this hard because its difficult to know whether some of the PFJ pain relates to tendinopathy
I can't sit down or lie down anymore. The pain in my right leg is almost unbearable when getting up. Only when constantly moving the leg it is bearable. Seems it is a pinched nerve and not a worn-down joint cartilage. Seems the only thing that works is like in the Forrest Gump movie - walking without stopping.
By far, the best logical explanation on knees and exactly how to rehab them. On RUclips. Congratulations.
Hi E3. What are your thoughts on front leg raises ? Inrespect to potential damage to the knees. Cheers
I really appreciate all of the progressions and associated demonstrations. Thank you!
One of the best channels regarding physical therapy
Hey, how is it going, I totally agree with your video but only if your patellofemoral pain classifies as type 1 (Overuse), after having it myself I understood it is not just all size-fit, it can also be caused by other things such as poor stability and mobility specifically ankle and hip, also not my case but others can have weak quads and hips and that can cause pfps. I agree that you should not focus on VMO neither IT band streches but you should classify your injury in categories: Type 1 (Already spoke about it), Type 2 (Muscle performance deficits, what I already said about weak hip and quad muscles), Type 3 (Movement coordination deficits, What i said about stability, specifically when doing single leg squats, also core exersices work well here), Type 4 (Mobility problems such as poor ankle and hip flexibility) , I myself had the combination of 2 things, overuse and poor ankle mobility, i guess that came from ankle stiffness since I am a sprinter, what I did was just to rest and improve my ankle dorsiflexion, now im completely pain free I can do single leg squats with barbell great. I also believe patellar maltracking does not play a significant role in here and that your approach is best for recovering while maintaining strength in the quads beacuse rest alone leds to strength loss, just need to make sure your knee never hurts when doing the exercises. Thanks for your vid, greetings from Colombia.
Excuse me sir.......I have crepitus like grinding and cracking sounds in my knee but there is no pain.......but I am very stressed ...please guide me
Can i train 4 times instead of 2 times a week?
Just a phenomenal video. Absolutely love the exercise progressions and the simplistic nature of the rehab plan. Explanations and graphics are top notch
as a bodybuilder/power lifter, i experience extreme pain in my patellafemoral regions and this video was such a needed video, thank you
Manage that volume/intensity 💪🏼
I have chondromalacia patella grade 1. I am really skinny and want to go to the gym to build some muscle. But I'm lost as to whether I can go or not with this issue persisting.
If traction relieves pain, continue
@@BaekSooyoung pls undergo arthoscopy immediately, it's your initial stage and they will do lateral release then it will be a road to recovery... pls dont bend knee ever from now more than 90 deg,
@@Usr_11ijkBut they don't do that immediately. They will just have them do PT and rest it!
I needed this! My doctor said, “you seem like a smart girl, you can look up what chondromalacia is” lol, and I’ve been lost ever since
Doctors are such douches.
My "doc" told me the same thing. I asked him what exercises I can do right after he told me I have scoliosis, chondromalacia and tentonitis. He told me to "look it up".
Not going back there again fs
Do u get crunchy noise when bending the knee ?
My doctor said have you tried ibuprofen
@@ancientdiscoverys I do. My left knee. Even w/o weight at all. Grade III-IV chondromalacia.
Great video!! Poorly misunderstood conditions by 95% of media and therapist🤦🏻. This is a perfect video… PFJ is weak so we load the joint to adapt. Nice!
Thank you for staying on top of your research and providing us with information in an easily comprehensible way. I always feel more resilient after watching your videos. Looking forward to more content!
Best physiotherapy channel on RUclips. I'm fairly newly qualified and I recommend your channel to all new starters! Thanks for all you do!
Been dealing with this for the last 25+ years. Always been fit, was in the military, ran and did various types of strength training/cross fit. Been a runner since I was 12, now 44. Been to PT so many times I can’t count, steroid injections, PRP injections, taping/braces, now doing hyalurronic acid gel injections. X-rays/MRIs show chrondomalacia, osteoarthritis, bone spurring, grade 3 wearing of the cartilage on the hoffa pad and femur, all this in both knees. At this point it’s effecting my QOL.
My doctor used to run marathons until he needed bilateral hip replacements. He is now pain free and gets the same type of high volume exercise riding a bicycle. This puts virtually no stress on his hips.
I started running in my mid 60s (I am almost 70 now), and find it relaxing (although I will admit that the last 5 miles of a marathon are painful). When I was 12, I mostly read books, although I liked to backpack whenever that was a possibility. Maybe that is why my knees are still good. But if they start to go, I will do something else. I suggest you consider biking or swimming. You can even run in a pool if you need your run fix. But, rehab and invasive therapy are not the answer for a lot of people.
Have you addressed your foot/ankle strength and mobility?
What works? I need helllllp!
Did any of these helped you? Injections?
@@slobodanradanovic4757 Not really. The PRP seemed to have a side effect in the thigh just above the knee, made it swell for several months and could not have my knees bent for more than 15-20 seconds without discomfort and basically had to keep my legs more straight/less bent. Still have some of that lingering. The viscosupplimentation that I did this fall didn’t do much in either, other than help reduce some of swelling in my left knee, took it from severe to mild.
I went to my physio and they told me the most basic exercises which didn't work for me, I'm genuinely so relieved i came across this video and I'm so thankful. literally crying
My knee hurts while doing these exercises
What should I do?
@@haroon4944 Reduce the difficulty of the exercise and work your way up from there.
Awesome content. Those informations about dosing physical stress should be taught on every PT school cause i think it’s essential for every rehab programme. Sometimes we forget about that
I've been concentrating on vmo and wasnt seeing much result. A big difference has been in the forward leg drop down for me. My grinding has gone down 50%
Wow! This gives me hope!
Really? Did it help you? You had chondromalacia patellae?
This video doesn't actually address Chondromalacia Patella. If you have a definite diagnosis of Chondromalacia Patellae via an MRI then you have actual cartilage wear and you need to manage that to minimise/ avoid further wear and potential arthritis. Like all the other videos I've found so far this video doesn't answer the question on what leg exercises I can safely do to work out my legs and grow strength and muscles while avoiding further cartilage wear. (There are tons of videos on exercising with knee pain but that's not the same thing).
Merhaba . Bende de kıkırdak hasarı var çözüm bulabildiniz mi ? Çok ağrım var neler yapmalıyız
Did you actually watch the video? He went over why he does not to call it Chondromalacia patella
@@bryantmickel6873 I watched it closely. He says around 2.00 that if you have patellofemoral pain then you probably don't have chondromalacia patella (CP). He then does not discuss CP again in the video. However, I do have diagnosed CP, based on an MRI and consultation with two orthopaedic surgeons. This video does not address what you should do if you have actual diagnosed CP rather than just pain.
@@cihandemir7234 There is a book available on Amazon called Saving my Knees by Richard Bedard which is somewhat interesting. Its about someone who had a lot of pain. Otherwise I have not found a solution. I don't have much pain myself so I have continued to exercise but at a lower level.
I have PPS but mine does not fit your descriptions. It never hurts squatting, squatting makes it feel better. It does not hurting from jumping. Never hurts kneeling but sometimes getting up from the floor. It hurts going down starts or down hill hiking at above a certain angle and it hurts if trying to walk in a slightly squatted stance and that's about it. Maybe trying to go sideways up stairs but who does that? It does not make noises most of the time but maybe I just dont notice any. My NECK makes noises. It hurts less running down hill than walking down hill. x-ray shows no damage, wear or misalignment. Manipulation shows no looseness of the joint. And yet I had to completely stop all hiking even short distances for 3 months . Now after after returning to normal activities for 3 more months it's about 90% cured but I do still get a shock of pain on occasion while hiking . . . It seems the same treatment that worked for Plantar Fasciitis is working for PPS which is to not do anything that makes it hurt and return to exercise after it quits hurting and work into it gradually doing less than you think you can tolerate at first. In my case the activity that seemed to help the most (after 3 months rest) was walking backwards up a 1/10 mile steep hill. I can only do that sissy squat by holding on to something so I thing I will keep trying that one. (I'm 68 years old and an avid hiker/backpacker) I'm now up to hiking 20 miles with hills 2-3 times a week training for next years long distance backpacking season.
After going through the exercised the one that still hurts somewhat is the lateral step down but I havent moved around much yet today so I'll try that later in the day. I did 20 miles yesterday and burned 5200 calories according to Polar and Strava (seems a bit high) so I'm a little stiff.
*** This video is VERY encouraging, I'll be doing all these exercises (I'm already doing a few of them) It's great that you show clear images of each exercise with labels so I can simply do a screen capture and print them and hang it on a wall. You are the only one Ive seen that did this.
We have all sinned and fallen short of Gods glory sin is terrible because of sin we are separated from God but gladly here is the good news Jesus Christ came and walked this earth for everyone taught us the perfect way to live and how we should live and he died for our sins because we need a sacrifice to pay the price for our sins since our sins deserve hell if we live in sin but also more good news Jesus rose from the dead three days later we have to leave the sin behind and put it away and live new with Jesus this world is like a vapor it passes away but your eternity is forever and it is up to you what you want to do with it…
Patellofemoral Pain
Crepitus
Chondromalacia Patellae
Patellar Maltracking
Would these categories of pain also include Patellar Tendonitis or is that a completely different condition not covered by the analysis and advice offered in this video?
Two days of this and my Knee Pain feels so much better. The exercises my doctor gave me were great as a starting point but most PFPS (Runners Knee) exercises are similar with no progression. After watching this i realized im already at Level 3 for most exercises and it is making me much stronger! IF YOU HAVE KNEE PAIN SPECIFICALLY RUNNERS KNEE WATCH THIS VIDEO FROM START TO END!
Do u have patella chondromalacia..
@@ManojKumar-ti9lbi was diagnosed with patellar femoral pain syndrome or “runners knee”
@@chrisbright5095 all are same
Great video - if you knee hurts while doing the exercises or after doing them; a few hours later what do should you do. I did get gel and cortisone shot. Not much luck
You are asking people to do an exercise that is too painful to do. Hey doc it hurts to do squats. Doc: do squats. There is no logic in this. Especially when you can no longer walk up/down stairs without intense pain.
Great video. Personally quad strengthening through straight leg raises and leg extensions helped me tremendously. I'm going to try to work in some of the exercises mentioned in the video
Thank u for the mention of your preferred excercises. Did u find water helped at all (swimming or walking)? Just curious bc rn it hurts me but I was told it would be helpful...
How long did it take for the leg raises to help with the chondromalacia?
Amazing video & a great reminder of variety & the importance of REGRESSION..
Thank you from a fitness professional to another 💪🏾
this is a great viedo. a super cool informative and based on research. please if possible some more content on that topic. we all apreciate it. thank you very much! cheers
Guys the bone below my knee (maybe shin?) Pops out, out of my knee when I apply too my pressure on my knee. I dont think there is a problem with my knee since I had MRI and no rupture or anything there. Doctors can't find anything, is there anyone who has the same problem?
Fantastic video! If only more physiotherapists were able to explain ideas in such a manner! Keep up the great content.
Are these exercises acceptable for someone (mid 40s, female, 120# and 62.75") with hEDS? I am in the thick of intense leg pain again and hadn't been aware that VMO-specific exercises weren't research supported anymore (the ones I remember from PT 20 years ago are what I've been doing every time this issue resurges and you specifically recommend against those). I'd like to try the exercise plan recommended in this video but am not sure if it's suitable for people with hEDS and have some hesitation as a result. Thank you, in advance, for your feedback, and a massive thank you for making research supported/cited videos! New to your channel but a fan already.
Thanks for these videos, has really helped. I've had theories of what seems to make my knee hurt more but didn't have any solid info. I'm still not sure exactly what my knee issue is, if its a tendon issue or this (or something else). I've watched your videos for both. Luckily the treatment seems to be fairly similar. Most of my pain while doing movements is at a specific amount of bend. But once my knee hurts the whole area is sore regardless of knee bend. Hopefully it improves over time as I work it. I'm trying to hit the point of being able to haev a real leg day. I can Bulgarian split squat and deadlift but I cant do real squats with weight.
It could be that your hip flexors are tight and rectus femoris which pulls on the tension pulling the patella higher than it needs to be. Or it can be weak muscles which you other muscles comprise for.
Same I’ve just been wearing a compression sleeve
@@Chris-sg4th and how to fix this problem
@@amirjasem549 it can be stretching/ strengthening your hip flexors. Activational glute exercises.
Hello! How are you now?
Did something help?
@E3 Rehab, absolute legends!
I watched and commented your last video which was so helpful and guided me to think that my issue may be patellar maltracking/chondromalacia patella, so a huge huge thank you for putting this video out!
Bro, can you heal. Tell me some excersises please🙏
Thank you so much. This video is life-saving for me right now . I'm dealing with this pain, and I needed it so much❤❤
Me too. It's terrible. I've also got a torn meniscus
hi !
I have problem which prevent me to work my legs well (in particular the quadriceps).
In fact, when I make some moves like all types of squats, my tendon under my knee lost.
It doesn't't hurt me, but that's really disturbing to know my tendon go to shit.
Because of that, I can't do my exercices well and in their full range.
If someone can help me !
Thank you, very helpful. Hope I can do it consistently. Can you please guide on bicycling for patellofemoral knee pain?
Very informative video. Thanks for the effort :)
This is such an amazing video thanks. I was just wondering when the knee pain goes away do I keep doing the exercise? And will the pain come back if I stop?
I'm wondering the same 🤔
I’m only 15 and when I do squats my knees hurt like a but cheek on a stick
so i should workout my knee to make my patellofemroll pain to go away
This content is incredible! The graphics are fantastic. Love your work!
Are these exercises good for Knee-cartilage weekness??
Great Work! Did you come across any studies showing that individuals with PFP had decreased pain after strengthening their overall quad and hip muscles? I'm wondering if exercises would exacerbate the pain in those with PFP from daily activities (not working out).
My doctor without doing any MRI (only xray) prescribed Methylprednisone 4mg dospak 21s. What would you do? It has been 22 days with pain. Now I’m using topical diclofenac 2 times per day but I don’t even know for how long I can apply it.
Bro i feel like my knee is about to pop, how are you telling me to do squats XD my knee is gonna burst.
You have a video about tendinitis. So, how can one tell whether the pain is tendinitis or patellarfrmoral pain?
My pain is from walking. Going up the stairs not so much. Right below the patellar it hurts as I continue to walk. Also have pain on the top of the calf muscle. 8 doctors say it's nothing, 2 even said it's in my head.
Have bought soles for flat feet, taped the knee, usted a brace and had something injected in the knee. Almost 3 years of living with pain just for walking at 48 years of age. I am not an athlete and didn't have an accident. Hope somebody can help with a solution since I've given up. May God bless you.
Get a proper diagnosis and use prp treatment bro
I hope you are doing better now, I am in the same boat as you were in.
How u going doing? Im 19 years old, my pain started after 1 year of lockdown. Now, i cant even run, i have pain for all day. Doctors says its nothing. I ve already done 4 months of PT, but the pain still the same. Im almost giving up.
If you can, may I suggest that getting MRI will help you in identifying the source of the problem and convincing the Doctors to help you.
Hello, Iam 16, aspiring to become a powerlifter, I started gym like 7 months ago, Iam squatting already 130kg+ weight, right now my knee clicks and like there is sounds when I walk upstairs ,right now I wear a knee brace which gives me some comfort . I usually do heavy weight squats, and then r.d.l then proceed to finish off with leg extension and leg curl. How long would you recon it would take me to recover and get back to heavy weight squats if follow this rehab programme.
Best videos I’ve seen for knee and shoulder pain, clear, full programs. Don’t get the feeling you are doing this only to hide stuff from us to sell a program. Thanks for your time!
How long would you recommend each stage before progressing.
Thanks , very well done. Totally agree that there is not one exercise that fits all, everyone has a different starting point and reps required. Thxs for helping me find mine.
and what if you can and do all of these exercises easily with significant weight but still have pain?
Im getting cracking sound and friction on my left leg knee cap while doing any activity.
Note- i have NO pain.
Tell me what should I do? I stoped leg exercise etc in my gym 🥲.
My doctor told me it's a (chondromalacia pattale)
My age is just 23yr, and in an athlete. I have already strong thick calves etc.
Thank you, the best video I have seen, I like the scientific backup. I would love to how long should take to see improvement? Also, I would like to know more about what you mentioned at the end about the impact of stress and sleep on the knee. Thank you. Marcelo UK
did you had any improvement?
Im a guy with chondromalacia. I’ve done physical therapy and it hasn’t helped. Its preventing me from playing basketball at my full ability. Pain only with jumping
You’re lucky. I can’t walk up/down my house steps without intense pain - I scream out due to the pain. Doctors just shrug their shoulders. I laugh when people ask me to do squats to fix my problem. If I could do squats I wouldn’t need medical help. Simply go to a personal trainer. PT doesn’t push you enough.
I'm a weightlifter and i have contra malasia pattella doctor said no more high intensity squats 😭.....
I cant trust anybody elses info as much as yours. Its pure, comprehensive, straight to the point and extremely informative. ❤
did you read the disclaimer? it's just for entertainment purposes :)
so literally everything my PT told me was wrong about my Chondromalacia patellae lol
things that press the knee cap like tight clothing is bad. certain stretches can contribute to pain too. makes bike riding impossible for me, so i had to stop doing certain stretches and make sure my clothes give my knees room. besides those things nothing else matters for my knee pain meaning like 95 percent of my pain is from those two things give or take
Yea wearing tight or skinny jean cause pain on kneecap and knee tendon
Kıkırdak hasarına bu egzersizler daha kötü yapar dizi. Doktorum tavsiye etmiyor bunları yapınca ağrım daha çok artıyor
How long is the usual recovery period?
Great Indepth video. Does anybody address pain between the kneecap and the patellar tendon? Maybe a rough kneecap or something?
The front of right knee I’m guessing my petallor tendon going across my knee and feeling like a chord being strung. Only does it sometimes, and only in static shin box mobility drills. Started getting better after doing Ben Patrick’s exercises thankfully.
Rehabbed my calf based on your videos last year, now I am here a year later with runner's knee.
Can you make a video about Osgood schlatter? It is a very common disease when you play sports and i have one too. It takes a while to heal however it can come back after you have recovered. If you made a video about that i would be very thankful.
We have a video on the topic.
@@E3Rehab Okay i looked it up and watched it. Thanks!
Did this exercises will increase the stress on kneecap so cause more damage to the cartilage ??
Does anyone know where to get sliders?
Great video, thanks.
How throughly have you been diggin into the issue to find that this is representative for reality? I mean, today it is allmost possible to find studies finding evidence in x, if we just look enough around, which is used speculative by certain individucals and espc. by and in some industries.
I have degnerated carttilage behind knee and or on femur, but pain is not the problem, - how to be stopping or improving on the issue is. How to recover is in focus. If the noise and pain comes from degnearated cartilage, that must or will become an issue in time, will it not?
What does science say reg. how intense training etc. influence on a partial broken down cartilage that makes noise and gives pain? Can we train as intense as we want and expect no problems or worsening of problems even into old age? If so, that will really be great.
Your videos rock, really, giveing hopes in spades!! Thanks!!!
Exercise is good for cartilage, but you'll still have to base your training on your tolerance to some extent. More isn't necessarily better.
@@E3Rehab Thanks for the help, but I am really interessted in how accurate your observations are, so again my question is: How assured are you and how assured can we be, that your approach actually is correct and not an angle you picked of choice? It will be great if you can provie us with links to the studies you refer to, not that studies are needed if arguments are great, but you seem to focus on studies, so links to these will be great thanks. You can just provide them in a comment under the video or under the info. reg. the video in the the description of the video.
I hope you will do this as it is really convincingly the way you provide your suggestions, but without knowing or analysing the studies, it is hard to be convinced without seeing the studies ourselves.
THanks again for great video. Makes a lot of hope, thanks. But if we still have to be carefull in use of damaged joints, it is nessesary to know this in order not to create problems down the road.
@@MrCarstennielsen the pinned comment has the blog with references
Fantastic detailed video, thank you
Wilson Margaret Perez Betty Clark Anthony
Scientific and very helpful. Not all knee pain videos are like this. Thank you!
Should there be any additional considerations if the crepitus has become painful?
Why doesn’t patellofemoral pain syndrome heal by rest?
Has it healed for you? I've rested it for 6 weeks while trying to do VMO and IT band exercises and it still swells, tightens and hurts when I run for any extended period of time.
I'm very frustrated, don't know what to do. I've never had anything like this. After 6 weeks, I tried to run and now it feels just as bad as it did at the start.
@@renardfox328 did it get better? I’m at exactly 6 weeks of rest from cycling and same scenario. Feels just as bad when I tried yesterday.
@@alabmourdinson2131 Not really. I'm doing my own rehab and began utilizing a slant board to strengthen the area around the knee. Around 4 months I began my training. However after 3 days the same region became tender and tight again. I decided to put running/5k training on hold and emphasized other training methods.
I play tennis in summer and want to make sure I stay healthy. I ran a few miles the other day and it wasn't bad so hopefully I can ease into 5k training in fall.
Sorry I couldn't give you better news. Hope you can get better. The slant board exercises do seem to be helping. I recommend it! Best wishes.
@@renardfox328 thanks for the info! At least it sounds like you’re making some progress. I’m starting a formal PT program in about two weeks so I’m hoping I can sort this out.
Thank you so much for explaining “the why”
Hi. Amazing video and BIG thank you for making it! I just have one question about the crepitus. I´ve been diagnosed with jumpers knee about two months ago. After some time the knee started to hurt not only under the patella but also around it. Some movement and strenghtening helped, but it still is not enough for me to start training with higher intensity. This whole time my knee is making cracking noises with each and every squat like exercise and walking down the stairs, but it doesn´t happen during hamstring strenghtening exersises even with bend knee. The doctor said that it´s not something to worry about, but I still have some concerns about it. Have you ever experienced or heard about it and if so, do you know any resources I could look for figuring it out and treating it? My joints crack all the time, but after warmup all of them go away, except the knee.
I was diagnosed with chondromalacia and hoffas pad impingement 3 months ago...I've been doing all the stretching and hydrotherapy and still can't out my body weight on my right knee let alone the squats everyone suggests without incredible pain and swelling. Especially with the impingement...I'm not sure anyone, including PT's really know how to treat these issues...it's so disheartening
Don't get disheartened friend, it took me more than 6 months of rigorous exercise to be able to get over my chondromalacia included 1 month of physio, start slow and keep at it and you will be fine too.
@@nickoslekkas3336 did you have inflammation? And what types of exercises did you do. And thanks for your post, it gives me hope. 🙏
@@mmueller1473 i didn't have hoffa's but still i was in pain for months, as for the exercises i did mostly cycling(the one that has your legs away from your body) until i could put some weight into the joint and after that i included step ups(without weights at first), split squats and later sitting squats with barbell, now i can even play volleyball without much issues so i wish you a speedy recovery too!
@@nickoslekkas3336 thank you so much for the reply I really appreciate it. I will give that a try as well. You really made my day! 🙏
@@mmueller1473 hi does it work?
thank you for the video. but what if someone is not an athlete and have these type of pain in his or her knee???? I mean he doesn’t want to squat or other exercises; he just want to be pain free forever. what shoul he do?
More or less,this video will be useful for reinforcement with phsio-theraphy.
Can I do these if I have RA and need two total knee surgeries? I'm 50 and the surgeon said they don't usually do surgery on people my age because the replacement only lasts 10 years. I want to avoid surgery at all cost!
Brilliantly explained, thanks for sharing. Personally I've found sugar intake can affect my right knee, don't know why, but when I lay off the sugar it miraculously improves greatly. Though, I would also say that it's maybe a different condition to what you're addressing here, or may not. What I've found is certain food intake can cause, maybe, inflammation, and drinking lots of water can help flush the inflamers away from the joint, which will no longer be painful and function really well.
Since you mentioned noticing the sugar intake causing the problem, it could be a fructose intolerance contributing to the inflammation. It took me a while to discover my seemingly randomly timed joint pain, without performing any particular exercises that would have caused the pain, usually in a particular knee, was caused by my high fructose intolerance.
@@andym7304 Yes, honey too, Ben Patrick posted a good video about it the other day regarding 'insulin sensitivity' as a result of training.
Yup sugar affects me also
Been diagnosed with chondromalacia patella femoral…stage 4. (MRI). I have been exercising slowly and gently….virtually no pain. Should I keep pushing the envelope with more stress…or am I going to set things back? (BTW…71 year old male fitness nut…145 lbs)
Hello, i was thinking about getting your Knee-programm (Knee Resilience) from your Website. Is your Knee-programm good for people dealing with chondromalacia patella?
Thx for answering!!!
Thank you. My problem:
Can't do squats....runner's knee?
Can't kneel because i had knee ligament operation 13 yrs ago...
suggestions? thank you.
In the first part of the video, author refers to studies/researches while talking about Crepitus, Chondromalacia Patellae, Patellar Maltracking (VMO, IT Band, & Taping).
Next, while talking about stress and exercises - no studies or papers or researches.
"There is no good or bad stress for muscle/bones/etc" - why? are there any numbers/experiments/studies?
The author recommends to do exercises, but why? Are there any studies compared to other studies/no treatment?
How good is this approach? What is success rate?
I am not saying I disagree with the recommendations ( I could not find anything better).
This comment is just a feedback to demonstrate strange lack (unless I miss something) of evidence in the second part of the video.
Thanks for the content!
Suffering with Chondromalacia for 25 years..
I swim , walk and ride a bike these days to keep fit..have never been able to get back to running with an acceptable level of pain.
Miss the running but hurts too much
Might try this rehab protocol
@Logan G I too am suffering from Chondromalecia. Do you mind sharing how long you are able to walk and how you manage to avoid flare ups or if they do how long they last.
@@tr6151 hi does it work?
@@RyogaEchizen Did not say I have tried these exercises. I was just asking the @logang2794 how he managed the condition for 25 yrs. In my view, these exercises look too challenging for someone with Chondromalecia.
25k views i hope you lot are ok🙏🙏
thank you so much for this. so basically we'd want to strengthen are quads, hamstrings and glutes right. if we have access to the gym, can we go for leg extensions, hamstring culrs, leg press and glute bridges/ romanian dead lifts? will it suffice?
Hello, I'm uncertain if you'l come across this
comment, but I have a question I'd appreciate if
you could address
Firstly, thank you for providing such a detailed
video and sharing your valuable knowledge.
I've been experiencing pain in the back of my right knee for the past three weeks. The team physio advised a 7-day course of anti-inflammatory pills, which somewhat alleviated the back knee pain after 10 days. However, I started feeling discomfort in the knee next to the ligament. The physio mentioned that my patella had slightly shifted but assured me it's not a serious issue, and I should recover in about a month. I just came across your video and wanted to ask if I should proceed with the exercises you recommend. My knee doesn't click, but there's persistent pain on the inner side when I bend it, walk, or climb stairs. What exercises would you suggest to help me return to sports and overcome this pain?
This video is fucking amazing, SUBSCRIBED
My squat ROM is basically zero without aggravating or causing pain. Would wall sits be ok to strengthen the quad? I just can’t move past a certain point of flexion without setting me back a few days with squats and lunges
Superb quality as always thank you
I have been diagnosed grade 2 chondromalacia patella mrı shows it is worse in my right knee. I have been struggling for 5 months getting pt but since the beginning pain is worse in my left knee. Even the physio therapists when they examine my knee they confirm it is worse for right but ı feel worse in my left knee. ı can say 7 or 8 for my left 4 or 5 for my right. Why is this? Can you explain please
The video says chondromalacia syndrome isn't used from 2016 but it definitely is currently. If it's not used then how do you know your grade level, how much cartilage is damaged vs general patellofemoral pain? Also...is this condition worsened by any other health conditions?
Great film.. I’ve had patella femoral pain ( when trying to run).. for 8 months.. hurts while running.. the advice I’m getting is long distance running won’t be possible going forward ( I’m 60 ).. I’ve run 24 ultramarathons in the last 5 years.. do you think it’s possible I might do more going forward
What if you do all these exercises already but have developed PFSS? More stretching?
Best RUclips ch that ive seen, i want to thank you for making this info so detailed and organized
Thanks for the video ❤.
I did these exercises for sij pain but it caused effusion on my right knee . Should I continue or what ?
Awesome, thanks! I can't really bend my knee so much, so I'll take it slower at first I guess.
Hello Marc, I was wondering if you had any reference regarding the natural history of patellofemoral pain if there is any? Best Regards
This is gold. Simple and lucid explanation. Thank you so much. I have been lost trying to fix my knee. I was advised to not walk much even. And I am a runner. Thank you.
This was the video I was eagerly waiting for thank you so much for this.
just what i needed! this is godsent✨🙏🏼
Excellent video! I have chronic knee pain that came with age and I am going to do these exercises.